With the London marathon and Manchester 10km now begining to loom on the horizon we have seen the familiar increase in overuse type injuries here at JUMP Physio. These have been especially in but not limited to to the running population. The inevitable question always arises. What causes over use injuries? Well, without stating the obvious it is usually a combination of factors such as the training load, the biomechanics of the movement and physiological state of the tissue. Needless to say here at JUMP Physio we don’t see athletes with excellent biomechanics, normal tissue and subjected to appropriate training load presenting themselves in the clinic. We do however see a whole bunch of frustrated people of all abilities presenting with one or more of the above contributory factors. Such as the runner who has gradually being building up their mileage with appropriate recovery periods, developing shin splints, anterior knee pain, achilles tendinopathy or ITB problems due to altered mechanics caused by tight calves or weak glutes. We also see people with optimal mechanics, present with similar injuries because of inappropriate loading or lack of recovery between runs.
Every time you exercise your tissues are loaded causing physiological change and structural adaptation. In running or with any other training stimulus this can lead to muscle hypertrophy, thickening of bones, enhancement of neural pathway’s, the strengthening of tendons. These changes take time however and before all these positive adaptations occur the short term effects of training are that tissues fatigue and become less resilient to load. Continuing to apply load to these tissues increases the risks associated with tissue break down and injury.
Management of these injuries therefore focuses on addressing the relevant biomechanical faults, identifyng the state of the underlying tissue and prescribing a suitable load and recovery plan. Of course it also helps if you understand what has caused the injury so it doesn’t happen again.
If you feel like you may have over done the training or can’t figure out why your body hurts so much after an easy run give us a call at JUMP Physio to see if we can help.